I was psyched to run my first night run since two years ago (Energizer Night Run 2012)!

I had only decided on Sunday (the week before the run) to participate in the Great Heart Charity Run. I was in doubt as to whether or not I could do a back to back race. Experience told me that I couldn’t but I thought I’d give it a go.

As this was my first back to back race weekend, I kept my mileage low (rested and cross trained more than usual). I had to alter my Friday night sleeping pattern to be ready for the night run on Saturday. I usually stay up till 4-5am (Saturday morning) just because it’s the weekend.

I had planned to sleep before 12am (the night before) but I had to meet up with Gillian and Swan. They totally messed up my sleeping schedule (Haha!). Totally worth it though, they were my Friday night happy pills!

Corn for breakfast!

The whole of Saturday was spent lazing around in bed, eating and spending time with the family. Family time was extended beyond what I had allocated and I came home at 5pm. I had to be at Cyberjaya before 6.30pm to collect my race pack and I knew that I would not have made it. I still had to prepare my post-race meal, get changed and leave to Cyberjaya (25mins away). I was glad that Chee Wai was there early and he collected it for me!

We had 2 hours to kill. Met up with a lot of other runners and got a chance to catch up with them.

Warmed up my muscles at 8pm. The race started on time at about 8.30pm, after the 21KM pack.

The starting is always the hardest – navigating through the crowd. The road was narrow and slightly wet from the light evening shower. I was trying to avoid running into a lady in front of me that I dashed a little too quick to the side and got in the way of Chee Wai who was directly behind me. There was a mini stumbling sesh and I thought that the both of us were going to fall flat on our faces. Luckily, we got our grip and we were off to the front of the pack. Looking back, it was pretty funny!

Thanks to Aron for this picture. He was on his bike and he called out to me during the race. Always good to see familiar faces!

I knew I was up front so all I had to do was to maintain the pace and speed up towards the end. The roads were long and wide. I kept running in the middle of the road because I wasn’t familiar with the race route. I didn’t know where to turn and I remember at one point, I zig-zagged 4 times in a row. I had to ask the marshals at every turn for directions.

The race would have been slightly better if there were proper signage and road marshals to direct the runners. The roads were also not completely closed and every now and then cars would zoom by.

Kevin waited for me 500-600m from the finish line. When Kevin told me that there was nobody behind, I slowed to a jog before sprinting the final 100m of the way (to conserve energy for the next day, although I don’t think it made any difference).

After crossing the finish line, Wai Ching (kid to my right) was the first person to shake my hand to congratulate me. Such a sweet kid! I was still too frazzled from the run to give a proper response.

Warmed down properly to avoid post-race muscle soreness. Wore both compression calf guards this time. They fit like a glove. So warm and snug. They work wonders for my calf muscles, protecting against muscles soreness and leg fatigue.

Post-race smoothie: Oats, frozen banana, Greek yoghurt and chia seeds. Just throw everything into the blender and start blending away! I didn’t measure out the ingredients. I just went with whatever I wanted.

Nutrient breakdown:

Banana- Rich source of potassium which helps lower the risk of muscle cramps. It is also a good source of manganese, dietary fiber and vitamins B6 and C.

Coconut water- Coconut water is the ideal post-workout drink packed with electrolytes, minerals and simple sugar to replenish hydration levels within the body. It is also a rich source of potassium.

Greek Yoghurt- Greek Yoghurt has nearly twice the amount of protein compared to regular yoghurt. It is a great post-workout snack as your body needs the extra protein to repair worn out muscles.

Chia Seeds- It boasts 20% protein, having 5 times more calcium than milk, 7 times more vitamins than oranges and 8 times more omega fatty acids than salmon. Need I say more?

Thick, creamy goodness! Give this recipe a go!

Had my recovery smoothie 30mins later to replenish lost calories. I don’t usually prepare post-run smoothies but because I was going to run the next day, I had to make sure I was properly fed.

My recovery meal was a tuna-avocado-egg mash. I had no appetite but I had to force feed. It was so good but so hard to chow down. I kept everything in the cooler bag so it was still fresh and cool when it was time for me to savour them.

Chooi Fern was so hyper! Like a charged up bunny!

The boys monkeying around.

It was supposed to be a group picture of all the top 5 runners. Don’t know why they didn’t get up on stage so the both of us had our syok-sendiri moment. Congrats to Sylvia too! 🙂

We left after the prize giving ceremony.

I had exactly 4 hours of sleep before I had to wake up for the next race.

Sunday:

The alarm had to wake me up this time. I was dead tired.

I felt energized and pumped as soon as it hit me that I had to run. Oh, the wonders of adrenaline.

Got dressed and had my breakfast in the car. I was so hungry. My stomach felt like a black hole. Breakfast didn’t fill me up but I couldn’t eat too much before the run.

We got there at about 6am. Collected my race pack and we went to McDonalds to chill. Met up with Shu Wei but Daniel was nowhere in sight.

By 6.30am everyone proceeded to the starting line. The race was supposed to start at 7am so I was puzzled but I followed the crowd anyway.

To my surprise, they flagged us off at 6.40am. I didn’t even have time to decide whether or not I wanted to wear my calf compression guard.

The push off from the crowd felt a lot harder. My legs felt jelly-like. Thank God my muscles were not sore, just overworked. I guess post-race fuel is very important for your body to begin repairing and replenishing worn out muscles.

I should make it a habit to prepare post-race smoothies in the future. A little bit more effort and time but oh so WORTH IT!

Daniel was late because he dropped his key into the toilet bowl. Gross! He had to pick them up with his bare hands! As he ran passed me, I told him the lead pack was about 1.5KM ahead. He sped up and manage to come in 3rd!

This was supposed to be my “recovery” run. So, I took it easy towards the end. As usual, Kevin ran the last 500m with me. 🙂

He was there to support me and drive me to both races (in fact, almost ALL the runs). Thank You! 🙂

I was the first female runner to arrive. WOOHOO!

Double champion for my first back to back race weekend. What a great end to my week!

The finisher medal is extremely important to the Finisher Medal Runner – you can bet that it is one of the first things they look out for before deciding to join a race. The next time you join a run, check out the event page on Facebook or their official website. Look under the comments section – you will surely spot a Finisher Medal Runner asking if there are finisher medals, and whether or not the medals are limited.

The finisher medal is their personal trophy and a testament to their race effort. It is a symbol of achievement. The medal will probably be hung proudly on their wall, or be placed on a special shelf or drawer, along with their dozens of other finisher medals.

2. The Goodie Bag/Race Tee Runner

A bit like the Finisher Medal Runner, but their prize is the goodie bag or race tee, or both. The Goodie Bag/Race Tee Runner doesn’t care about a piece of decorative metal. They are practical folk who want value for their money – a bag filled with useful or nice or delicious stuff, and a cool running shirt! Sometimes, the Goodie Bag/Race Tee Runner won’t show up to race, but to collect their goodie bags…

Picture for illustration purposes. We are not Goodie Bag runners (Haha!). Although we did take extra goodie bags.

3. The Fashion Runner

The Fashion Runner looks like they stepped out of the advertisement pages of Runner’s World magazine. Decked out in the latest running gear and fashion from head to toe, these runners may have possibly spent more time and effort researching the latest running fashions instead of training for the race!

4. The Walkers

There are sub-categories of Walkers:

The Sprint-Walkers: These runners sprint away at the sound of the starting gun before getting winded and then slowing to a walk. Later on, they pick up the pace again and alternate between walking and jogging.

The Emergency-Brakers: These runners slow down into a walk abruptly during a race, which may cause another runner to run into them. These runners are considered a hazard, especially in a big race with thousands upon thousands of other runners. Don’t be an Emergency-Braker!

The Perpetual Walkers: They literally walk from start to finish. They believe that it doesn’t matter how long you take, it’s whether or not you finish! Walking is good, walking is better than sitting at home watching TV. But if you plan to walk, be mindful of other runners.

5. The VERY SERIOUS Runner

The VERY SERIOUS Runner is IN IT TO WIN IT. Whether it is to win the race, finish on the podium, or to beat their Personal Bests, the VERY SERIOUS Runner is there with a goal. Many of them can be spotted by their distinctive habit of having their hand on their GPS watch at the start and finish line!

You wouldn’t want to mess with these guys. They will probably be too far off for the average runner to get in their way anyway.

6. The Pacer

Whether they are an official race pacer (running with a balloon, or a distinctive top) or someone you’ve personally identified, these runners are there to help you reach your race goal. All you have to do is keep up with their pace. These runners are usually seasoned runners who are comfortable with their running achievements, and are now there to help other runners achieve their goals.The pressure that comes from being a pacer is immense though – a whole bunch of people are depending on you to help them achieve their goal. They deserve a pat on the back or a friendly “thank you” after the race.

7. The Boyfriend/Girlfriend Runner

The only real reason they’re running is because their other half is running and made them join as well. Or they might have joined because it was something they could do together – they will run side-by-side from start to finish! Can I hear a loud “AWWWWWWWW”!

Or, they wait at the finish line for their other half with a drink! Double “AWWWWWWWWW”! (Haha!)

8. The Kiasu Runner

You know this girl or guy. They either arrive an hour before the crowd to sit at the starting line, or arrive later but then slither their way through the other runners in the starting pen to get to the front of the pack. If you do the latter, just know that the other runners are inwardly shaking their heads at you. It is hot and stuffy in the starting pen. The last thing anybody wants is another sweaty person bumping and pushing them while inching their way to the front.

Start from the back if you’re late!

9. The Selfie Runner

I had a memorable encounter with some Selfie Runners a year or two ago. They didn’t settle for taking selfies at the starting line, they were also taking them DURING the run! Still, it would have been OK if they had slowed and stepped to the side to take pictures of themselves, but the Selfie Runners I came across literally stopped in the MIDDLE of the crowd to snap a picture.

Please, think of others even when you’re trying to take a picture of yourself. Another runner could run into you and send you both tumbling to the ground. Not worth the selfie, unless you were intending to take a picture of yourself undergoing medical treatment.
10. The No-Show Runner

Unless you know them personally, the No-Show Runner is extremely hard to spot. That’s simply because they don’t show up on race day, for whatever reason!

I don’t want to admit it, but I am guilty of being one or more of the “types” of runners I’ve listed here! But I feel one of the most important things in life is being able to laugh at ourselves (YES, even though we may be a VERY SERIOUS Runner). Anyway, I tried my best to remember and categorise the runners I’ve encountered, or know as friends. I hope I haven’t managed to deeply offend or insult anybody with this list!

Did you manage to think of a type of runner I couldn’t think of while writing this list? Do share in the comments!

I think I killed (REALLY KILLED) my right calf muscle after the last race (Muzium Run). I couldn’t muscle through the last few KMs (the route was only a total of 4.4KM) during the KL Car Free Day Fun run which took place 3 days after the Muzium Run. The pain was sharp and intense which was worrying because it didn’t feel like the normal post-run muscle soreness.

The Bomba Run was less than 7 days away and if I wanted to stave off any further injury, I knew that I had to stay away from running for the next few days leading up to race day for maximum recovery. I was feeling pretty low throughout the week because as the days went by my calf didn’t feel any better. Walking in certain angles would trigger a sharp pain down the side of my leg and I was afraid that it would turn into something more permanent.

I continued to cross train and kept my heart rate up by doing many laps in the pool. One hour of swimming was not enough to satisfy my run-crave but that was all that I could do. I also worked on my core but nothing that required the use of my calf muscle.

It was a good week of self-discovery/learning. I had to learn how to deal with my emotions and inner thoughts. With my free time, I read up quite a bit on recovery, all the do’s and don’ts etc. I tried nearly everything under the sun from KT tape, to ultrasound, to radio frequency, to massages and deep heat treatments, there was probably nothing left to try. I also received a lot of encouragement and advice from the people around me which made all the difference!

Ultrasound. Did it by myself in the clinic. Fun stuff.

Race Day:

I slept really well the night before, probably because I wasn’t expecting too much from the run and myself. I woke up feeling excited though. Excited to run but also hoping that my calf wouldn’t give way.

Kevin was on time (without my morning-call!) and we were there by 6am. The first thing on our list was to look for the public toilet and to locate Chee Wai. Chee Wai offered to let me use his brand new compression calf guard for the race (THANKS A BUNCH!). I hadn’t tried running in compression guards before this so I decided to only wear the right calf guard. At least, if at any point in time during the race it felt uncomfortable, it would only be in one leg instead of two (Forward thinking! Haaaa!).

This race was a little different for me because I had a pacer! Zi Shen was kind enough to offer to pace me throughout the race. Actually, he probably only agreed (finally) on accounts of his bib not being in his name and probably already calculated that he would still be eligible for the limited 150 finisher’s medal.

We met up with all the other runners, took a few photos and continued to look for the public toilet – that was our pre-race warm up.

Within the enclosed area…waiting…

We waited for a good 15 minutes in the barricaded area for the VIP to finally arrive to flag us off. We were off at 7.38am. My pacer had already told me beforehand that we would be running at a certain constant pace but as soon as the gun went off, I totally forgot whatever he had said and darted out with the crowd. I liked the feeling of being ahead although I knew that I couldn’t keep that pace for long. He even said: “Seriously? This pace?!” and chuckled in disbelief.

He pointed out a few of my competitors and signalled me to keep up. I slowed down quite a bit at KM 5-6 probably because I was battling with my inner negative thoughts (can’t even remember what they were). I was so slow that my pacer wondered if he had to stop to wait for me.

I took a sip at the first water station which was also the half point mark where we had to grab the ribbon. Zi Shen signalled me 3 times to remind me to take the ribbon, as if it was my first time running in a race. Seriously? I think my pacer needs to have more confidence in me. After KM 7, I sped up and managed to run almost side by side with my pacer.

I couldn’t be any happier when my pacer made a hand gesture that we had 2KM left. At the same time, he glanced back but didn’t say a word. I was tempted to know what that meant but decided not to ask. At the last KM, he glanced back again. This time, he said: “100m”.

At that point, I was already tempted to start walking. My feet were burning. He told me to keep the pace but it already felt like death. At the final bend, with 200m left, he looked back and told me that I was “safe”. I didn’t care what he said at that time, all I wanted to do was to reach that finish line.

Ahhhhhhhhh! THAT feeling you get when you cross the line, that feeling is always gold. I came in 5th and my pacer got a card with the number 62 (obviously still within 150!).

Cooled off for a bit and drank up whatever they had to offer. I waited at the finish line with a cup of Milo for Kevin. I think he achieved his Personal Best! All that running with Helix (his dog) paid off.

2 thumbs-up for my pacer!

The Puma gang. What a great turn out!

PUMA KICKS!

Special thanks to Victor and Elaine for supporting the event and for taking all the photos!

And of course, there’s always time for a SELFIE!

Pacer’s GPS. Not too shabby for an injured runner. I was just glad that there wasn’t any significant pain throughout the run. Either the compression calf guard worked or the adrenaline completely masked the pain.

Top 10.

The VIP.

Somewhere during this time, Chooi Fern (The insanely fast girl on my right) asked if Kevin was an Indian. I laughed so hard, I couldn’t contain myself.

Post-race thoughts:

-Trust your pacer and follow their lead. Instead of listening to my pacer, I made the mistake of setting my own pace and my pacer had to adjust accordingly.

Ok, I only have one thought/lesson.

Post-race Noms:

Salmon! Healthy fats and protein.

It was Mothers’ Day so it was an excuse for me to order cake. This brown butter cake with vanilla frosting and salted caramel was baked by Su-Yi’s (Uni mate) mom.

Of course, I had a slice, or two, or three maybe. Oh, the buttery goodness! So GOOD!

At the end of the day, all Praise and Glory and Honour goes back to Him.

I can do all things through Christ who gives me strength. Philippians 4:13

They feature everything from food to fitness to health advice to daily motivations. If you’re a health nut like me, you would definitely want to check them out. Remember to “LIKE” their Facebook page too.

The article that was featured:

Congratulations, you’ve decided to run! You’ve bought some flashy (and most probably expensive) running gear. You’ve set some goals for yourselves (hopefully). Now the question is: Where to run? The real answer to that question is: Anywhere!

But I guess sometimes we just need specific pointers to get started, so fret not, here’s a quick and short list to help you identify suitable running locations. Okay, I know the locations listed below (except for number 1) are mostly in Kuala Lumpur. That’s because I’ve only listed the locations that are familiar to me. But hopefully, even if most of the locations on this list aren’t very accessible to you, you’ll find it a handy guide to look for and find your very own running trail!

Without further ado, here’s my list:

Your own neighbourhood

Sometimes things are just outside your door step! Before you venture far away in search of that perfect running trail, explore the surroundings that you commute past every day on your way to school or work. I’ve been surprised because some people tell me that they’ve never considered their own neighbourhood for running.
Think of it as a tour – how well do you know your own neighbourhood, really? You can make your run more interesting by greeting and chatting with your neighbours (not too long, though!), smelling the literal roses, petting a friendly dog (make sure it’s friendly!), or checking out that newly renovated house (perhaps chuckling to yourself that money can’t always buy taste). You may also spot some eye candy you’ve never noticed – a shiny new car, a hot girl, a cute guy.

A good thing about running around your own neighbourhood: you don’t have to look for parking space!

Desa Park City

If you feel motivated by the sight of other people running, this is where you should be. Parking is free and safe, on accounts of guards patrolling the area. There are many other runners in the park, along with cyclists, people walking their dogs, families and their kids.

There is a relatively flat running/walking track that makes a big loop around the waterfront, for a distance of 2.2 kilometres. If that is not challenging enough for you, you can go all the way up to Ridgewood, also known as “DPC Hill”. Be prepared for a non-stop 600 metres of uphill torture! There is an additional 200 metres up to the water tank, but I’ll leave that for you to decide once you reach the round-about. I will say, GO FOR IT!

You can run here at any time, even late at night.

Source: desaparkcity.org

“DPC Hill”

On the way down from the water tank!

Source: Victor Chong

Lake Gardens (now known as Perdana Botanical Gardens)

This is a popular place for runners in Kuala Lumpur, especially on weekends. Many runners do their LSD (long slow distance runs) there, and many running clubs and communities gather there. Go and join in the fun and meet new people. Most are welcoming and will let you run with them.

There is a variety of terrain to keep things interesting – a mix of stairs, hills, flats, twists and turns.

The park itself is relatively safe with a lot of runners around during peak times, but it is a big place. Take care if you are running alone, in the more isolated areas. Don’t leave valuables in the car, as there have been cases of break-ins.

Source: Google

KLCC Park

Another popular location for runners, this park is convenient if you work in the heart of the city and want to put in a run after work, or before. One loop around the purpose built running/jogging track is 1.2 km. It is quite safe, as there are guards patrolling the park. I believe the park is closed after 10 or 11 PM.

Parking is expensive. You are, however, rewarded with a view of the Petronas Twin Towers, and the park and track itself is very well-maintained, with water fountains located throughout.

Yeah, we have loads of fun (at our Puma Running Club Sessions)! Or maybe its just me.

Source: Victor Chong

Kg Pandan Sports Complex Track

This is a competition 6-lane running track (where one loop equals 400 metres). The track is open and free to the public. Parking is free and relatively secure – you can see your car from the track so if you’re the paranoid type you can even keep an eye on it while doing laps around the track!

There are quite a number of runners after working hours and on weekends, but not so crowded that you can’t run properly. On a “closed” flat track with clearly marked distances like this one, it is easy to train with speed runs and intervals.

Source: kakithon.blogspot.com

Indoor

I very much prefer running outdoors than doing miles on a machine, I love the wind in my face and the feeling of covering ground with my own feet. But there is an alternative when circumstances just don’t allow running outdoors (Rain? Hail? Snow?): the treadmill, either at home or in the gym.

The good part is the convenience. But the convenience can also be a bad thing – you can easily hop off the machine and quit a run halfway!

When you’re out running, your main focus is of course the run itself. But safety is paramount. If you are used to running with some tunes, lower the volume so that you still hear the sounds around you – it’s not a good thing to not be able to hear a car beeping their horn because you’ve strayed onto the road!

When you run, don’t just focus on your footwork. Look up, be aware of your surroundings (and also enjoy the view along the way). Remain alert, especially when you’re running alone. Have fun and stay safe!

How I got myself into this race is a story for another day. I’ll sum it up in two words: Surprised and Unprepared.

It was only 4 days after the Run 4 Peace race on Sunday. My right calf muscle and glutes were still screaming in pain. I gave my muscles a good stretch on Monday by doing 20 minutes of yoga.

On Tuesday, I put in a recovery run which turned out to be the worst recovery run ever. My muscles were so tight and so sore I could barely move. And because I was desperate to get my muscles up and running by Thursday (Larian Muzium), I applied the deep heat that I was allergic to (yes, I was THAT desperate) that afternoon and it BURNED my skin throughout the run.

My butt was still aching, it hurt to even sit. It was really the worst “easy recovery” run.

BURN BURN BURN! Came home rolling on the floor in pain.

The Puma Running Club was cancelled at the very last minute on Wednesday. Just as well, another rest day!

The night before, I was so exhausted and tired (from work) that I fell asleep the minute my head hit the pillow. It didn’t feel like I had to race the next day. No sleepless night and no pre-race jitters.

I slept so well, I nearly missed my alarm when it rang at 5am. I was feeling lethargic and my head was so heavy, all I wanted to do was to go back to sleep. I had no mood to run at all. I was even tempted to take 2 pain killers before leaving the house. The plus side was that my muscles were feeling strong and ready to run! All I needed was a huge dose of adrenaline.

My dad agreed to drive me all the way to Shah Alam even though it was his birthday! Best Dad in the world. We arrived at about 5.45am and I went to collect my race kit. Spotted a familiar face, Shu Wei (Fellow Puma Pacer)! Had a pretty meaningful conversation over our “free” time (we had nearly 2 hours to kill) and did a mini (probably only 3 minutes) pre-race warm up run. He also pointed out who my competitors were. Sometimes, ignorance is bliss. Haaaaa! I wasn’t sure if I wanted to know who I was up against. It was an open category which meant that I had to compete with the veterans too.

The race was supposed to start at 7am, but obviously it didn’t. I was feeling tired and hungry (I had breakfast!) and very impatient. The reality of being there probably hadn’t kicked in yet. At 7.25am, we gathered at the starting line. I told myself: “It is now or never. Nothing in between”.

When the starting gun sound was heard, the crowd was off. It was 7.31am. I think I started off a bit too adventurous. I was the first girl for the first 500m before the 3 elites overtook me with ease. I had my eye on Shu Wei but totally lost sight of him after 3/4KM (Haaaaaaaa!). Around the 5th KM, a phantom runner matched my pace and ran beside me. He looked at me and said that I was going too fast and that we should take it easy. I gave him a polite smile but I was thinking “Don’t mess with my pace, no way I’m slowing down!”. He was really friendly and I’m sure that he was just looking out for me (I hope).

After 6/7KM, another woman ran pass. You know, THAT feeling, I was pretty demotivated. I had to keep my mind together to press on for the last few KMs. I was so relieved when the finishing line was finally in sight. I saw my dad standing at the side, holding up his camera! I came in 5th. My watch – 8.16am. According to Shu Wei’s GPS, the total distance was about 9.7KM. 45 minutes, probably another personal best!

There was a whole box of one of my favourite cereal in the goodie bag. And, there was a MILO truck!

I hung around the area and had my post-run snacks while waiting to collect my prize. Many seasoned runners came up to shake my hand to congratulate me and we exchanged a few words. It was pretty awkward because I didn’t know what to say. Managed to socialise quite a bit, something I don’t normally do.

When I came home, I did 20 minutes of stretching to minimize/prevent post-race aches. Managed to put in a recovery run (a very good one) and a core session the next day. Post-race stretching really does wonders for you body!

We all have to take good care of our muscles. Active prevention is always better than treatment. Make sure that you refuel, stretch and rest after a hard workout/race. Protein is essential for repairing those worn out muscles. Drink or eat them, just get some protein in you!

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